The 3:00 PM
Slim and Strong Live Your Dreams
By Debra Anne Ross Lawrence
“Is this Haiku you?
Nothing works for me * Maybe it’s my destiny * To be trapped in here.
distilled her principles for healthy living and proved them in her
life, she discovered
a passion for sharing her discoveries with others,
particularly those who have lost hope that their bodies will ever cooperate
with their dreams. Observing that most human beings are, well, human,
a set of lifestyle choices we all can embrace in our daily
rituals. She hopes you will hope again, and finally set yourself free
to pursue your true destiny.”
A. Lawrence S.M., J.D.,
“Finally a treatise on achieving and sustaining
one’s trimness and fitness
based not on no carbs, low carbs, medium carbs or
Debra has cut through the contemporary and often baseless fads to weight
control and health. These two issues are inextricably linked one with the other,
and success in achieving both require an understanding of the ways they
relate. She presents
an insightful tour d’force of reaching one’s
goals of not fearing the mirror, the scale or your next birthday.
A practical and easy to read journey to discovering The 3PM Secret.
This is a must for all of us who seek an end to the race for the next best
fad, which most likely will fail as miserably as the one before it.
Debra’s approach to becoming trim and fit is reasonable,
presented, understandable and most importantly - attainable!”
Channing Robertson, Stanford University,
Ruth G. and William K. Bowes Professor in the School of Engineering
said Sandy, wondering who would be calling her so late.
"It's Isabelle. I'm in Tahiti!" squealed her friend.
"Wow! What are you doing there? I mean
... that's great!" Sandy stammered in surprise.
"I'm rewarding myself. I finally lost weight.
I reached my goal! So I booked a flight, and here I am! Just like that! The ocean is sparkling. It's beautiful!" shrieked
"Wow! I think I hear the call of some exotic bird coming through the phone. So ... how did
you do it?" Sandy asked, as she stared at her caramel popcorn and mini-doughnut decorated coffee table.
"Do what?" Isabelle said.
"Lose all that weight," said Sandy.
was so easy. I'll never be fat again!" said a triumphant Isabelle.
"But how?" Sandy pressed.
"I found a book called ‘The 3:00 PM Secret: Live Slim and Strong, Live Your Dreams'. I just made
the adjustments it recommended. It gave me back my dreams."
"Will you go back to Tahiti with me
after I get the book and reach my goal?" asked Sandy hopefully.
"You better believe it!"
We all know that if we consistently
restrict calories, eat nutritiously, and exercise an hour or more each day, we could eventually achieve our desired weight
and feel better. If this was easy to do, most people would resemble athletes and models, and obesity would not be epidemic.
The difficulty in controlling weight over time is living a life of endless discipline, denial, and deprivation. The 3:00 PM
Secret offers a better, achievable solution.
Have you tried to achieve your ideal body, but the prospect of never-ending
self-denial and endless restrictive eating was too depressing to seriously contemplate? Have you tried and failed too many
times to count? Are you at the end of your rope in frustration and despair over your inability to control your weight? If
so, you can achieve permanent weight-control success by adopting a rhythm of 3:00 PM days and Free days. (See Chapter 2.)
Do your dieting practices weaken your body through inadequate nutrition so that you crave unnecessary calories
as your body tries to get the nutrients it needs? If you follow the Ten Tips For Good Nutrition, they will help you control
your weight and be healthier without craving too much food. (See Chapter 3 and Appendix 1.)
Do you want to exercise
thirty to sixty minutes a day, but never find time? Do you have no real desire to exercise at all? Given the numerous health
and weight control benefits, could you dedicate just ten minutes a day? The quick, easy, convenient, muscle-building ten-minute
maximized workout is a great way to get consistent and effective daily exercise. (See Chapter 4.)
Do you often
eat because you are tired and want energy even though you're not really hungry? Do you eat more than you need "just to
get through the day"? Eating for the energy you should be getting from sleep can sabotage your weight control efforts.
Don't eat because you are tired - learn why getting adequate sleep can help you lose weight and be healthier. (See Chapter
Most importantly, are you really living the life you have always dreamed about? Do you want to spend your
life wishing you looked and felt better so you could pursue those dreams? Can you take your focus off food and embark on your
true life's journey? You must decide how you truly want to spend the rest of your life, and if you want it to be in a body
that will support your aspirations. (See Chapter 1.)
The 3:00 PM Secret, if integrated into your life, will become
second nature, and will not only keep you trim and fit, but will also improve your chances of successful aging. Chapter 6,
Successful Aging, discusses encouraging research on aging and the benefits of applying many of the same principles used for
weight control to living a longer, healthier, happier life. Our ability to affect our own lifespan, as well as our physical
and mental aging process, can motivate us to make an ideal body and sharp mind a reality.
TABLE OF CONTENTS
A Man’s Perspective
Chapter 1. The Decision
Chapter 2. The 3:00 PM Secret
• The 3:00 PM Secret: A Rhythm of 3:00 PM
Days and Free Days
• A Digestion Detour
• Does the Time of Day When We Eat Matter?
• 3:00 PM Days and Free Days
• Self-Control on 3:00 PM Days
Chapter 3. Ten Tips for Good Nutrition and Foods
• The Ten Tips for Good Nutrition
• What Foods to Emphasize on 3:00 PM Days and Free Days
• How to Eat on 3:00 PM Days
How to Eat on Free Days
• Introduction to Appendix 1:
Essential Nutrients and Where to Find Them
Chapter 4. The Ten-Minute Maximized Workout
• Why Ten Minutes and Not Thirty
to Sixty Minutes?
• Why Muscle-Building Weight Training?
• For Those Averse to Lifting Weights or Who Desire Aerobics
• Why Must Exercise Be Convenient?
• The Workout--Daily Exercises
• The Workout
• Alternative to Weight
2-Set or 3-Set Workouts for Advanced Weight Lifters
• Alternate Upper-Body and Lower-Body Exercises
• Lower-Body Exercises
5. Sleep Well
• What Is Sleep?
• Sleep Deprivation
• Tips on Improving Sleep and Getting
6. Successful Aging
• Good News on Aging
• The Brain
• Factors that Affect
Aging and Lifespan
• Education and Aging
• Exercise and Aging
• Stress and Aging
• Antioxidants, Vitamins, and Aging
• Calorie Restriction and
• Alzheimer’s Disease
• Final Thoughts on Aging
Appendix 1: Essential Nutrients and Where to Find Them
• Vegetables, Fruits, and Plant-Based Foods
• Where to Find Good Fats
• What Are Fats and
Why Are They Necessary
Benefits of Omega-3 Fatty Acids
• Omega-6 Fatty Acids Benefits, Balance, and Transfats
• Benefits of Monounsaturated
• If You Are Vegetarian or Nearly
Sugars and Carbohydrates
• What Are Carbohydrates and Carbohydrate Foods
• A Word About Food Allergies and Intolerance
Appendix 2: Body Mass Index (BMI)
Cut-Out Pages of “How to Begin”
Cut-Out Pages of “Daily Workout Summary”
A Man’s Perspective
“But we’ve always done
it this way.” A company refusing to re-examine its basic practices and to adapt is doomed.
“Don’t trust anyone over 30.” Boomers took pride in questioning their parents’
values, politics, and faith, asking foundational questions, but were less skeptical and rebellious about nutritional values
and faith in processed foods. As functioning adults we are able to think for ourselves, but have we inherited
and adopted unhealthy practices from our ancestors without examining them critically? If today we and our
families were truly healthy and fit, complacency may be justified, but we are not. We’re wasting millions treating symptoms
of poor lifestyle choices rather than uprooting the causes.
AM I “OK”?
I was slow to begin questioning the health and nutrition practices of my youth.
My parents meant well, and were often frustrated when I refused many good foods that I didn’t “like”.
I learned to eat three meals a day, with the big meal in the evening. At breakfast I put sugar on
my corn flakes, ate “squishy bread” toast with butter, and downed a pastry. My lunch box always
included chips and a cookie. Dinners invariably offered meat, starch, and a sweet dessert.
We had evening snacks, often soft drinks or sweets near bedtime. Since candy was available, efforts
to limit my intake met limited success. Daily exercise was not modeled, though fortuitously I loved so
many sports and games I burned off my abundant calories and stayed fit. Like most kids, I watched too much
television and loved to stay up late.
As an adult, I kept up the exercise despite a desk job, so I never carried more than an extra 10 to 20 pounds.
The old practices, however, stayed with me, and I knew that I was not optimizing my health and longevity.
The extra weight kept me from top performance in my running, skiing, climbing, and similar activities.
My diet had improved since my youth, but I still ate and snacked too much, consuming food with poor nutritional value
and too much harmful content. While I knew that today’s foods lack the nutritional content of foods
of the past, and I was suspicious of pesticides and growth hormones, the thought of migrating to an organic, vegetarian, unprocessed
food lifestyle seemed extreme. After all, could all those chefs, grocery stores, and food companies be
I probably would not have made “radical” changes (I never was much of a radical) unless inspired
and strongly encouraged by the author. Frankly, the changes were not really radical at all in an extremist sense of the word,
though they were significantly different in key ways from my traditional practices. To a person accustomed to the book’s
recommendations, my former practices would seem truly radical, even foolhardy. Further, if you
are one of the many who have repeatedly tried and failed to achieve the fit and healthy body you want, you are probably open
to a few fundamental and major (i.e. “radical”) improvements to you daily routine!
TIME TO “DECIDE”?
For years I had many inklings that I needed to break
away from my destructive practices, but needed outside help to tip the balance and start me on a new path. I
was partially persuaded to follow this path by the solid research findings that point the way, and the logic behind the ideas.
I also was persuaded at a deeper level by the living testimony of our author, who began changing her lifestyle over
a decade ago toward the methods shared in her book. She experienced a great resurgence of health, a beautifully
“young” and fit body, and the freedom to pursue her dreams. There also was a very practical
consideration: It is ideal for people sharing a life together to maintain similar and compatible eating,
sleeping, and exercise practices. So I finally put aside excuses and decided to reconstruct these aspects
of my life.
At the time of this writing, I have followed the author’s
recommendations for about 18 months (sometimes with greater fidelity than the author herself!). I have benefited tremendously
from implementing these changes to my eating and sleeping habits (I didn’t need to increase my exercise).
First, I disposed of 15 useless pounds to within 5 pounds of my ideal, and stayed there even through holidays.
I look and feel younger, and my mind is sharper. I have been in nearly perfect health.
I spend less time preparing food and cleaning up the kitchen, and now realize how uncomfortable it feels to go to bed
on a full stomach. Importantly, I have greater confidence and peace of mind now that I am helping my body
avoid deterioration and myriads of diseases by properly nourishing my organs and systems, saving them from infusions of toxic
chemicals and harmful “foods.” These many improvements, though, seem like mere fringe benefits
to marrying the author who is very interesting and inspiring even when not exhorting me or donning her lab
coat! Our plans for a long life together include adventures requiring health and vigor!
WHAT ABOUT YOU AND YOURS?
Undoubtedly most “diet” and health books
are purchased by women, though the men and children in their lives have the same health needs and desires. It
may be as difficult to eat nutritionally in a house full of junk food addicts as it is to stop smoking in a family of smokers.
It’s hard to add exercise to the daily routine while surrounded by “inertia experts,” and almost impossible
to go to sleep early with “night owls” hooting. If you want to implement the beneficial changes
discussed in this book, you will be more successful if you bring your family and also a few friends along with you. Isn’t
it just as important for them to take the same life-enhancing and possibly life-saving steps so they can last as long and
keep up with you?
reasons, please don’t keep the “Secret” or presume the book’s principles are appropriate only for
women. The themes may appeal more to women because they may care more about their health and appearance, but you women can
appeal to the men and children in your lives to care more about their own health and appearance because you love them.
The author’s message and mission are appropriate for everyone seriously seeking a long, healthy, active life!
David Allen Lawrence
~ ~ ~
“So what finally motivated you to get serious and lose weight?” Sandy’s
questions could not await Isabelle’s return from Tahiti.
“Oh, Sandy, I just couldn’t take it anymore! I was so unhappy with my life and my body. I was so bored with my
job – you know I always wanted to be a geologist, but somehow ended up in accounting. I was ‘practical’
and took the easy route. I was afraid to follow my dreams.” Isabelle thought of her wasted years as she looked out her
hotel window at the ocean, which seemed to glisten like the new life she was anticipating.
“Isabelle, I never realized you had been so unhappy. Then what?”
“One day I was wandering
around a little bookstore and there it was – The 3:00 PM Secret book. I began reading it, and it seemed to speak to
my soul. It said I had to make a decision, which I was so ready to do! That ingenious eating style of the 3:00 PM days really
appealed to me. The doable ten-minute workout made sense, and the idea of giving myself permission to get the sleep I knew
I needed was a relief. It totally resonated with me. Sandy, as I read more later that night I decided to get my life together,
to honor the body God gave me, and to be free to do what my heart told me was my real life purpose, my destiny. That was it
– I began my new journey.”
“And you’re celebrating it in Tahiti. You’ve inspired me, Isabelle.”
In the beginning of the first book of the Mrs. Pollifax series by Dorothy Gilman,
Mrs. Pollifax, a widow, is in her doctor’s office. The doctor tells Mrs. Pollifax that she is in excellent physical
health, however, he detects signs of depression. Mrs. Pollifax, in fact, feels she has no real purpose in her life,
and that she has outlived her usefulness. The doctor asks her if there had ever been anything she longed to do but she
had not had the time or freedom to pursue. On reflection, what floats into Mrs. Pollifax’s mind is the shocking notion
that she has always wanted to be a spy! Well, Mrs. Pollifax excitedly, but with trepidation, embarked upon her
journey to become a spy, and the books describe her extraordinary adventures. What the doctor asked is something you need
not wait to consider until you feel you have “outlived your usefulness”. You can begin today to think
about and pursue whatever fascinates you and would bring meaning and adventure into your life. You can contemplate what is
exciting and captivating, and take steps toward making it part of your life.
If you are not happy with your life,
your dissatisfaction may be manifesting itself in the form of overeating or other self-destructive habits. Rather than surrendering
to your situation, why not focus your attention instead on investigating what extraordinary new options exist for you?
Even if you are already extremely busy, it is important to stop from time to time to reflect on your life’s direction
and consider what would give your life greater meaning. You could begin by asking yourself the twenty-million dollar question:
“If I had twenty-million dollars in the bank and never had to work again, how would I spend my time for the rest of
my life?” This question is not as easy to answer as it may seem. Contemplating this question holds many more exciting
possibilities for how you may enhance your life rather than focusing your attention on eating (unless, of course, your dream
is to become a chef). To get started, you could wander though a library or bookstore and look through books on various topics
that have always seemed intriguing. What really captivates you and holds your attention? What were you put here to do? What
do you think is God’s purpose for your life? Test your ideas by looking through books and magazines on subjects you
are drawn to and see if they hold your attention. You can also test ideas by talking to people who know you, as well as people
knowledgeable in fields that interest you. As you discover what you feel passionate about, begin to reorder your life so you
can be immersed in what you truly love and enjoy. Once you discover what captivates you, you can embark on a new journey,
turning those interests into a life-long adventure.
Focusing mental energy on finding your purpose and making your
dreams a reality will feed your soul, stimulate your brain, and keep your mind and body younger longer. At the same time,
you will find yourself less passionate about eating and other potentially destructive activities. Even if you feel so overwhelmed
with the day-to-day demands of your life and can’t conceive of adding one more item to your schedule, give yourself
the mental time to ask the fundamental questions about your life’s purposes and passions. There is always mental time
when you drive, shower, etc., to begin to reflect on what you may be replacing with food, and what might provide greater fulfillment.
a life of unfulfilled dreams that you stuff down with food? Determine how you most want to spend the limited days of your
life, and decide you are willing to do what it takes to make your wish a reality. Determine how you want your body
to look and feel, and decide to do what it takes to make it what you want it to be. Every day time passes, and each
day quickly becomes the past, lost forever. Every day brings us closer to the end of the year, the end of the decade,
and the end of life. If you want to have the body and life you desire become a reality, but continually put off making it
so, you will look back after years have passed and wonder where the time went and why you have not been living the way you
really wanted to live. The truth is, the only person who can stop you from being exactly what you want to be and having the
life you desire is you. Don’t just wish your body was the way it was designed to be, decide to change it. An
analogy that demonstrates the difference between the concept of “I wish” and “I have decided”
is: I wish I knew how to play the piano -versus- I have decided to learn to play the piano, and I am taking lessons
once a week and practicing thirty minutes every day. There is a big difference between wish and decide,
and then actually beginning.
If you are reading this book, you are probably not satisfied with the image you
are projecting to the world and to yourself. Can you deny that looking in the mirror and seeing a fit, healthy, and
attractive person looking back at you would make you feel better? You may work diligently to achieve and accomplish certain
goals, or spend hard-earned money on haircuts, clothing, and an education, and still feel hampered because you have not taken
proper care of your body. If you are currently unhappy with your body’s weight and condition, do you really want
to go through the rest of this year and the rest of your life with the added physical and psychological burden of feeling
unhealthy, always wishing you looked and felt better? Don’t you want to live in a body that is easy to move around,
and feels strong and capable? Do you want to be able to dress yourself every day without it being a monumental effort involving
trying on multiple outfits until you find something that looks reasonably flattering? Do you want to feel stronger, healthier,
and more empowered? There is nothing that can stop you from achieving the size, shape, and fitness level you want. It
is entirely up to you.
give up on living in your ideal body because of past failures in exercise and weight control. Don’t be a permanent victim
of fleeting whims that move you away from your goals. The principles described in this book provide a simple and achievable
formula for permanent success. You only need to decide that you want to live your life at your desired weight
and fitness level more than you want to cling to destructive habits and empty instant gratification. The 3:00
PM Secret allows you to gain and maintain a trim and fit body, and also have regular intervals of gratification so you
can still enjoy life, go out to dinner, and relax with friends and family on the weekends.
An additional benefit of The 3:00 PM Secret is that it will always
be available and work for you. Even if you get away from its guidelines for a period of time because of illness, vacation,
or other disruptions in your life, you can always come back and get your body under control without endless, constant deprivation.
If you follow The 3:00 PM Secret, you will have found a way to permanently control your weight and have
the body that supports your aspirations.
you are willing to work toward your ideal body, you should determine exactly what your ideal body will look like.
How do you truly want your body to look and feel? What do you think is your optimum weight range and fitness level?
Do you merely want to look good in your clothes and have the basic strength to walk up three flights of stairs without getting
winded, or do you want the finely tuned body of a ballet dancer, gymnast, or martial artist? This will depend on what you
need your body to do, and the degree of physical strength you need in your life and future. We need our bodies to assist us
in achieving the purpose and goals of life, not to be an unnecessary hindrance. How we look, dress, speak, and carry
ourselves, as well as our perceived strength and capability, shapes how other people (who don’t know us intimately)
perceive and judge us, and often limits or expands the opportunities that may open up to us.
In case you still haven’t
made a decision to live in your ideal body, and are not sure you really want to control your weight, let me put on
my lab coat and see if the following information tilts your thinking: Over two-thirds of U.S. adults are either overweight
or obese. Since the 1980’s, the number of obese adults has nearly doubled. Excess
weight and physical inactivity account for more than 300,000 premature deaths each year in the United States, second only
to smoking-related deaths. People who are overweight or obese are more likely to develop heart disease, stroke, high blood
pressure, diabetes, gallbladder disease, gout, sleep apnea, osteoarthritis, and certain types of cancer. High blood pressure,
also called hypertension, is one of the leading causes of kidney failure. People with kidney failure must either endure dialysis
or receive a kidney transplant to stay alive. The American Institute for Cancer Research concluded that obesity is consistently
linked to post-menopausal breast cancer, colon cancer, endometrial cancer, prostate cancer, and kidney cancer. As people get fatter, they become more susceptible to a host of chronic and life-threatening
diseases, including diabetes, atherosclerosis, and cancer.
Why does obesity increase the risk of so many diseases? One link
between increased disease and obesity is that certain cells (macrophage cells) usually associated with the immune system appear
to move into fatty tissue. These macrophage cells seem to be a primary source of chemicals that spark inflammation in fat
and elsewhere. There is increasing evidence that these inflammatory secretions from adipose tissue can foster disease. One of these diseases, diabetes, is a progressive and serious illness involving
complications such as kidney failure, heart disease, stroke, blindness, nerve damage, circulatory problems, wound healing
problems often resulting in amputations, male impotence, and other debilitating health problems. Research studies and clinical
trials have demonstrated that Type II diabetes can be largely prevented with a healthy diet and lifestyle, and that excess
weight is the greatest risk factor for diabetes. Maintaining a healthy body weight and avoiding weight gain during adulthood
is the cornerstone of diabetes prevention. Increasing physical activity and reducing sedentary behaviors such as prolonged
television watching are also important factors in maintaining a healthy body weight and improving insulin sensitivity. Still not convinced? Several studies have shown that people with Type II diabetes
have twice the risk of developing Alzheimer’s disease as non-diabetics.
Researchers have also found that human fat cells produce a protein
that is linked to both inflammation and an increased risk of heart disease and stroke. The protein, called C-reactive
protein (CRP), is currently used diagnostically to predict future cardiovascular problems. The discovery that fat cells produce
CRP may help explain why people who are overweight usually have higher levels of the molecule, and how body fat participates
in vascular inflammation and the inflammatory processes that lead to cardiovascular disease.
A link between obesity and Alzheimer’s
disease was also shown in a study that revealed that women who are overweight (with a Body Mass Index of 29.3) at age 70 had
an increased risk of developing Alzheimer’s disease. See Appendix 2: Body Mass Index (BMI.) This study found that for
every 1.0 unit increase in BMI at age 70 years, Alzheimer’s disease risk increased by an astounding
36%. Because so many of us are obese, and obesity continues to rise at an alarming rate,
especially among the young, many researchers believe increases in life expectancy have ceased. (Do you know many obese people
over 80 years old?) According to the Centers for Disease Control and Prevention, the percentage of children who are overweight
has more than doubled since 1980. In fact, according to a recent study, the factor that most increases a child’s
risk for being overweight is having obese parents. Not only are we obese, but we are teaching our children to be obese and destining
them to devastating obesity-related diseases.
New research findings linking obesity and poor lifestyle with
various diseases are being published faster than I can read and summarized them. For each reference I have cited there
are countless similar research articles. It is not necessary to find each and every study on the effects of poor lifestyle
and being overweight to conclude that overwhelming evidence establishes that being fit, trim, making smart food choices, and
getting adequate sleep offers huge benefits to health and longevity.
So to motivate you toward a healthier lifestyle, consider the
benefits. The rewards of weight control and living healthfully include having a more vital, exciting life in a beautiful,
stronger body. You can focus on making your dreams come true with the help of a strong, able body. The repercussions of obesity
and an unhealthy lifestyle include a body that may hinder your ability to fulfill your dreams and an increased risk of developing
debilitating diseases. While there are no guarantees of perfect health, being slim, fit, and strong can reduce disease risk
and aid in the recovery from an illness. If you truly want to lose weight and live the meaningful, exciting life you’ve
dreamed of, make your decision today.
 Science News v.165, No.9, p.139, 2/28/04
NIDDK is part of the National Institutes of Health
 U.S. Food and
Drug administration, FDA Consumer magazine, January-February 2002
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v.165, No.9, p.139, 2/28/04
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Health v.26, p.445, 2005
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2005; v.46, p.1112, 9/20/05online; http://www.medicalnewstoday.com/medicalnews.php?newsid=30761
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Medicine v.163, p.1524, 2003
 Stanford magazine
July/August 2004, p54
 Stanford Report,
July 21, 2004
Discover Your Destiny
Decide To Be Slim and Strong
Live Your Dreams